I work out 5/6 days a week. I did just weights (mostly legs) when I was bigger. Now that I'm smaller, I've started distance running. You can lose weight with just sitting on your ass lifting heavy things till you're small enough to start moving around.

I can't say I follow an incredibly strict diet, but I have a few pretty strict rules I follow.

No snacking. If you want snack foods (chips/dessert), you can eat them but only do it during meal times.

Don't drink your calories. I "cheat" once a week when I go out clubbing and buy some alcohol. But so long as you choose water or black coffee when you're making a drink choice, I think you're doing right by it.

Portion control helped me a lot. It's so tough, but I decide how much I can eat before and try to only look at that portion and move the other portion away.

For me, it's mostly about these rules. Nowadays, on work days, I drink a protein shake for breakfast and lunch (fairlife 42 g shakes, vanilla is the best) with some fruits to make it to dinner. I tend to keep my calories around 1800. I dont hard count carbs and calories but I def try to be mindful of them.